Keto diet is a very popular diet in today's world. but what is this diet?
People also ask that should they use this diet during fat loss and weight loss.
A normal diet looks like a high carb, low protein, moderate fats, which is not a healthy diet. by using this kind of diet people only carry extra weight in their body.
And then there is a carb cycle which loos like low carb, high protein, low fat.
So, what is this diet?
Keto diet is generally high fat, low carb, moderate protein diet. fat is high at an extreme level and the carb is low at an extreme level and the protein is you can say in between or moderate.
KETO MACROS
- Carbs - 5 %
- Protein - 25 %
- Fats - 70 %
This means when you take a meal, there is should be 70 % fat in it, 25 % protein in it, and 5 % carbs in it.
This is the ratio per meal when you start your ketogenic diet.
In a keto diet, you have to cut your carbs to an extreme level. you have to cut down your carbs sources like,
- Whole grains
- Pasta
- Rice
- Bread
- Fruits
- Milk too
Don't eat sugar at all.
WHAT YOU SHOULD EAT
You can have things that have protein and fats.
FOR EXAMPLE :
- Eggs
- Protein (supplements)
- Beef
- Mutton
- Chicken
- Fish
- Paneer
- All vegetables
- Seeds
- Olive oil
- Coconut oil
- Peanuts
- Almonds
- Walnuts
- Cashews
- Dates
These things you have to eat and you have to completely cut down your carbs and fruits too.
WHY CUT CARBS?
When we eat carbs then our body breaks those carbs and converts those carbs into glucose.
Then that glucose gets burned by a workout or any activity.
So, when you take a high carbs diet then your body stores more glucose and burns some amount of glucose through the workout or any activity and stores some amount of glucose as fat.
Converting carbohydrates to glucose is the easiest process for the human body.
So, if you are unfit or overweight and you have some fitness goals then you have to shift your diet plan in that case to burn that glucose.
WHAT HAPPENS WHEN YOU CUT CARBS?
When you cut down your carbs in the keto diet then your body is not able to convert the carbs into glucose.
There is only 1 option for your body when you cut down the supply of carbs from outside. there is a state of the body generally known as ketosis. this state becomes activate.
Your body goes to ketosis. where your body uses your stored fat as fuel for survival.
Your body breaks the stored fat and burns that fat because you cut the primary source of carbs and then your body goes into the survival stage where your body uses stored energy (stored fat) as fuel and for survival.
Fat is stored energy and in a ketosis state your body breaks your fat cells and supplying to the glucose and you are burning that glucose that helps you to become lean and lose weight/fat effectively because you are burning your fat cells.
WHY KEEP PROTEIN THERE?
Protein is necessary, no matter what your fitness goals are.
If you want lean mass then you have to keep protein also.
If you will take too much high protein then your body breaks your protein too and burn that protein as fuel.
This will become a totally wrong way, this is a wrong strategy.
WHY KEEP FAT HIGH?
Now, am sure there is a question in everyone's mind that why keep fat high?
See, if you take too low fats, you will go on a too much caloric deficit because you already cut down the supply of carbs for your body.
And, if you go on a too much low caloric deficit then you will become too much thinner. your body does not be able to function like you want because you go on an extreme level of a caloric deficit.
You have only 5 % carbs and if you reduce fats too so, from where you will get enough calories?
So, that's why you have to increase your fat.
Remember that good fat cuts bad fat.
WHY NOT KEEP PROTEIN HIGH INSTEAD OF FAT?
Am pretty sure that you have this question that why we should not keep high protein instead of fat?
See, you only have 5% of carbs in your meals so you don't get enough calories for your body and you will goas on a calorie deficit.
So, protein does not have that many calories. if you will eat 300g protein in a day then you will get approx 1200 calories.
Fat has 4 times more calories than protein. this is why you have to keep fats high instead of protein.
So, you will not go on an extreme calorie deficit.
DRAWBACKS
Now there are some drawback also of this ketogenic diet.. let's talk about them
⭐LOW FIBERS
Fibers are very important for your body.
When you cut down whole grains then you will not receive fibers. there will be a shortage of fibers in your body.
Because of the lack of fibers, there will be no ball movement in the body which means the process of constipation and fresh out it will become slow.
That's a problem...
So, you have to add vegetables there. so, you will touch the number of 20-25g of fibers per day.
Carbs and fibers are totally different.
So, if you are eating something which has 6 grams of carbs and 2 grams of fibers. this means there are 4 grams of carbs actually and 2 grams of fiber are different.
You have to remember that we don't count the fibers from vegetables in carbohydrates.
That is not carbs that is fibers.
Eggs, meat, chicken, dairy products, oil, cheese, etc. all these don't have fibers.
So, you have to complete your daily fibers requirements from:
- Peanut butter
- Nuts
- Seeds
- Vegetables
⭐FEWER VITAMINS AND MINERAL
When you cut down the whole grains then you will also face a lack of vitamins and minerals.
So, you need to add a multivitamin supplement for your body.
So, your body will get the essential vitamins and minerals which you have temporarily cut the supply from foods.
⭐WATER FLUSH OUT
When you eat low carbs then your body holds less water and flushes out it.
In every 1 gram of carbs, our body holds 3 grams of water.
And, when you eat low carbs then your body doesn't hold water.
So, what you can do at that time?
Make sure to drink more water at that time.....and also water is most important for the body and its health.
So, this is the keto diet you have to cut down your carbs almost so then your body automatically goes on survival mode and burn that fat cells.
As you know, when a human tries a hunger strike then after 20-30 days he/she becomes too much thinner. this is not healthy.
In a hunger strike, your organs don't work properly. your body knows that the supply of food from the outside is totally stopped.
Your body doesn't get the proper nutrition in a hunger strike and then your body starts using your fat as fuel and your muscle as fuel to survive.
And, the body keeps doing this until you have even 1 gram of fat, protein, carbs, left inside the body.
Our body knows how to survive better than us.
When we convert this hunger strike in a good way then the magic works.
We closed the supply of carbs for the body but fats and protein are higher so our brian, hearts, etc, work properly.
NOTE: Please don't follow this keto diet for a longer period.
Follow this for approx 1-2 months then come back to the normal diet. it also depends upon your fitness goals, your fat percentage, etc.
METABOLIC SHIFT
When you go on a keto diet from your regular diet then there will be metabolic shifts for your body.
This metabolic shift is very powerful.
In 1 week you feel something different because this shift is a metabolic shift.
This shift will fatigue you, you will be tired more, you will more hungry, carb starvation, etc.
You have to be mentally strong to follow this type and to take the body on an extreme level.
Although, the keto diet is really a good diet to lose weight
BENEFITS
⭐CHOLESTEROL
A keto diet has been shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.
⭐WEIGHT LOSS
As your body is burning fat as the main source of energy, you will essentially be using your fat stores as an energy source while in a fasting state.
⭐BLOOD SUGAR
The decrease of LDL cholesterol over time and have been shown to eliminate ailments such as type 2 diseases.
⭐HUNGER
Fat is naturally more satisfying and ends up leaving us satisfies for longer.
⭐ENERGY
By giving your body a better and more reliable energy source, you will feel more energized during the day. fats are shown to be the most effective molecule to burn as fuel.
⭐ACNE
There will be a drop in acne lesions and skin inflammation.
NOTE: I will post the keto diet plan tomorrow.
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